Alternating Cable Shoulder Press vs Cable Internal Rotation

Move the cables to the bottom of the tower and select an appropriate weight.

Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.

Keeping your head and chest up, extend through the elbow to press one side directly over head.

After pausing at the top, return to the starting position and repeat on the opposite side.

Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.

Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.

Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.

Slowly go back to the initial position.

Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.